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22 - ADIRONDACK JOURNAL • HEALTH & FITNESS
SATURDAY January 29, 2011
Training tips to avoid injury while working out a few workouts what works best for them. It’s good to push oneself, but don’t push too hard and increase the risk of injury. • Work with a trainer. Personal trainers can help beginners immensely. Trainers can teach beginners how to use machines and stretch properly and can answer any questions beginners commonly have. Trainers can be expensive, but many gyms offer one or two free personal training sessions to new members. Once those free sessions are finished, individuals can continue with the trainer or choose to go on their own. But if the free sessions are made available, beginners should take advantage of those sessions to help get their fitness routine off on the right foot. • Fewer repetitions, more sets. A common mistake when beginning an exercise regimen is to dive right in without really knowing the ins and outs of a routine. For example, many people load up on repetitions, feeling the more reps, the more ef-
fective a workout will be. However, beginners often find fewer reps but additional sets is more effective. So instead of doing four sets of 10 reps, do five sets of eight reps. This might seem too small to make a difference, but beginners often tire near the end of a set, and doing fewer reps per set can help them avoid fatigue and make the most of each repetition and set. • Stay hydrated. Drink water throughout an exercise regimen to remain hydrated. Maintaining proper fluid levels helps avoid cramping and dehydration, which can bring their own batch of painful side effects, including nausea and heart palpitations. For those who workout in the early morning, be sure to drink water before working out to overcome any dehydration that may have occurred while asleep. For those who workout after work, be sure to drink water throughout the day so the body is fully hydrated when the time comes to hit the gym.
Easing the Burn: Recognize Causes of Heartburn
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ith exercise on the minds of many, it’s important to go over a few pointers to ensure the next trip to the gym does not end in injury. • Be careful of “no pain, no gain.” Many beginners feel their workout isn’t working if it’s not hurting. While mild pain is to be expected, it’s up to the individual to determine if the pain is indicative of something bigger. Swelling and extreme stiffness are not normal, and individuals should cease working out if either of those problems arise. For beginners, expect muscle soreness after the first couple of workouts. This can be painful, but it’s often a result of working muscles that have not been taxed in quite awhile. This pain should subside, and once the muscles grow accustomed to being worked, the pain, stiffness or soreness should no longer appear after a workout (this may take a workout or two for the muscles to get used to it). If the pain persists, do not continue to exercise through an injury. Any persistent pain should be discussed with a physician. • Know your limits. Beginners need to be especially aware of their exercise limits. Initially, they shouldn’t attempt to do exercises their bodies can’t handle. Lifting too much weight is common for beginners. Ideally, lift smaller amounts when beginning a workout to get the motion of the exercise down pat. As workouts progress, a person can then gradually add weight. Many fitness professionals feel adding 10 percent each week is a safe and effective approach, but individuals will know after
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fter a big meal, many people experience a feeling of burning behind the breastbone that seems to extend all the way back up to the mouth. Although it feels like the heart and lungs are on fire, heartburn actually has nothing to do with the heart at all. Heartburn can be a symptom of GERD, or Gastroesophageal Reflux Disease. More than 60 million American adults experience acid reflux and heartburn at least once a month. Roughly 25 million adults suffer daily from heartburn and experience severe refluxes. When stomach acid rises and comes in contact with the esophagus, or the tube in the throat that connects the mouth to the stomach, it can cause irritation. This irritation creates a burning sensation. Sometimes a foul taste occurs in the mouth, and sometimes it can feel like food is at the back of the throat. Heartburn can be caused by a few different factors. • A person may eat a meal that simply causes stomach upset. Sometimes spicy foods or rich meals can be the culprit. • When the lower esophageal sphincter muscle (LES) is weakened or relaxed, it cannot do its job of keeping stomach acid inside of the stomach. • Pressure on the stomach, such as tight clothing or bending over, may result in acid reflux. • Stress can cause an over-abundance of stomach acid and a slowing down of the emptying of the stomach. • Eating large meals right before bedtime. Oftentimes, making dietary changes or modifica-
tions to habits can alleviate heartburn. Reducing the consumption of fatty, fried foods or foods that can weaken the LES may alleviate symptoms. Individuals who have very frequent heartburn and acid reflux may need to take medication to help their symptoms. Proton-pump inhibitors are a series of medications that reduce the production of gastric acid. There are other ways to alleviate symptoms. • Eat smaller meals and more slowly. • Don't eat large meals before bed. Wait at least three hours after eating to retire for the night.
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